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Overhead Squat 5-5-5-5Overhead Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
12 Sumo Deadlift High-pulls (95#/65#)
9 Hang Power Snatches (95#/65#)
6 Overhead Squats (95#/65#)
Photo by @robcwilson @snoridgecrossfit
Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Push Press, and Med Ball Sit-upsAs a team of 2 in 20 mins do:
Row 1500m
Run 1200m
then in the remaining time, AMRAP of:
10 Medicine Ball Cleans (20#/14#)
10 Push Press (95#/65#)
10 Medicine Ball Sit-ups (20#/14#)
* As a team of 2 one partner will row while the other runs. Split distance however you want. When both 1500m Row and 1200m Run totals are complete, then continue with AMRAP alternating each exercise of 10 reps with your partner.
In 14 mins do:
Run 600m
then in the remaining time AMRAP of:
7 Push Press (95#/65#)
7 Medicine Ball Cleans (20#/14#)
7 Medicine Ball Sit-ups (20#/14#)
Photo by @robcwilson @snoridgecrossfit
Front Racked Alternating Reverse Lunge 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Clean from floor
15-12-9-12-15: Kettlebell Swings, Box Jumps and Toes-to-bars15-12-9-12-15 reps, for time of:
Kettlebell Swing (70#/53#)
Box Jump (24″/20″)
Toes-to-bar
Photo by @robcwilson @snoridgecrossfit
In 7 mins do:
Row 1000m
then in the remaining time, AMRAP of:
Power Snatch (115#/85#)
Photo by @robcwilson @snoridgecrossfit
Happy Thanksgiving! Stay safe and we hope you get to enjoy time with friends, family and loved ones!
SCHEDULE ALERT:
Thanksgiving week hours are as follows:
Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
5 Handstand Push-ups
* Scale HSPU to HS Hold 30s on wall or 5 Pike HSPU off box.
Chipper: Double Unders, Wall Balls, Deadlifts and BurpeesFor time:
90 Double Unders
70 Wall Balls (20#/14#)
50 Deadlifts (185#/135#)
30 Burpees
Photo by @robcwilson @snoridgecrossfit
SCHEDULE ALERT:
Thanksgiving week hours are as follows:
Push Jerk 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tabata This!Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
* Lowest score for each exercise counts
Photo by @robcwilson @snoridgecrossfit
For time:
150 Double Unders
60 Partner Alternating Wall Balls, 20/14 lbs
30 Power Snatches, 115/80 lbs
60 Partner Alternating Wall Balls
30 Power Snatches
60 Partner Alternating Wall Balls
150 Double Unders
* As a team of 2, alternate work/rest
As a team of 2 complete for time:
150 Double Unders
60 Partner Alternating Wall Balls (20#/14#)
30 Power Snatches (115#/80#)
60 Partner Alternating Wall Balls
30 Power Snatches
60 Partner Alternating Wall Balls
150 Double Unders
* As a team of 2, alternate work/rest
5 rounds for time of:
30 Double Unders
15 Wall Balls (20#/14#)
7 Power Snatches (115#/75#)
Rest 1 min
Photo by @robcwilson @snoridgecrossfit
SCHEDULE ALERT:
Thanksgiving week hours are as follows:
Push Press: 1RMRecord your best Push Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
2 rounds for time of:
20 Push Press (115#/85#)
30 Single Dumbbell Box Step-ups (50#/35# to 24″/20″)
40 Burpees
50/35 Row Calories
Photo by @robcwilson @snoridgecrossfit
